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Friday, February 15, 2013

FOODS TO BOOST YOUR WORK-OUT

When it comes to working
out, food impacts upon your performance in different ways, and we all want to
get the most from our hard work. We present you with seven foods that enhance
your performance to make your workout worthwhile. So whether you go running as
a hobby, or you’re a hardened athlete, here are our seven suggestions to
enhance your performance:

1.Easily digestible fruit: Fruit is nature’s answer to
a healthy sugar high, and it provides carbohydrates to boost your energy
levels. Fresh fruit such as bananas and apples are loaded with vitamin C,
antioxidants, and fibre, making this a fantastic way to give you a natural
boost of energy before your workout. Make sure you opt for easily digestible
fruit as those that are hard to digest – such as those from the citrus family –
could hinder your exercise by causing stomach cramps.Bowl of fruit.

2.Greek yoghurt: Greek yoghurt is a great pre-workout
treat as it contains twice the protein than normal yoghurt and provides you
with good carbs, which are beneficial for exercise energy requirements. The
combination of protein and carbohydrates in yoghurt are also great for muscle
growth. Add in a few of your favourite tasty berries for extra nutrition and a
natural energy boost.

3.Bran cereals: Bran cereals are a winning choice when it
comes to enhancing physical performance. They are high in fibre and the betaine
chemical found in bran foods enhances your physical performance and boosts your
metabolic rate. Bran also helps with cell function and prevents dehydration
during exercise. For a healthy, pre-exercise breakfast, fuel your body with
bran flakes topped with fruit to get half your recommended daily serving of
fruit and whole grain before you’ve even had chance to change out of your
pyjamas.

4.Chicken: For up to one hour after exercise, your body
will be craving the nutrients it has lost, so this is the most important time
to replenish your body and re-build your depleted muscles. Eating protein such
as chicken, eggs or fish will provide your muscles with amino acids that help
them to grow back stronger and bigger, so it’s essential that you’re consuming
protein-rich foods to enhance the effects of your workout.

5.Liquid meals: Liquid meals such as smoothies and
nutrient-rich shakes allow you to get all the essential post-exercise nutrients
in just a few gulps, making this the perfect way to provide your body with
essential nutrients in the one hour post-exercise recovery period. Most people
find the thought of a big meal daunting after exercise, so topping up on
essential muscle-repairing nutrients in liquid form is a quick and easy way for
your body to access these useful nutrients. Plus, the faster these nutrients
enter your body the more successful you will be in building muscle and
recovering from your workout.

6.Oatmeal: Oats are your best friend when it comes to
prepping your muscles for a workout, as they provide glucose to fuel your
muscles. Oats are also a great choice for losing weight, as they encourage the
body to burn fat quicker in order to fuel your muscles. Try oatmeal pancakes
around three hours before exercise for a tasty treat that is sure to enhance
the effects of your workout by slowly releasing sugar, ultimately keeping
energy levels on an even keel during your workout.

7.Trail mix: Nibbling on trail mix is an excellent way to
top up on the minerals lost during exercise. Indeed, a well-prepared trail mix
includes a well-rounded mix of nutrients that are essential for maintaining
optimum energy levels throughout your workout. Trail mix provides protein too,
which is essential for building muscles and prolonging optimum energy levels so
this is the perfect go-to snack before, during, and after your exercise.

8.Almonds:Don’t
misjudge them as fattening because the fats that almonds contain are
monounsaturated fats. The kind of fats you should completely avoid before
workout would include butter or cheese products as they will make you lazy and
tired. Almonds also contain omega 3s that instantly energise your mind.

9.Banana:Banana
contains carbohydrates that can be easily digested. Banana also contains
potassium which improves the nerve functions. Potassium also helps you during
your workout by keeping your muscles strong during your weight trainings. You
can also eat any other fruit that contains natural sugar and will not add
calories but at the same time provide you with enough energy to keep you going
through your workout.

10.Chocolate:When
you need an instant energy boost, chocolates can come in really handy.
Chocolates contain compounds that help you gain energy. But watch it and eat
only a little, as a bar of chocolate abounds in sugar, fat and calories. Opt
for dark chocolate as it contains lesser calories than all the other
chocolates.

11.Lentils:Lentils
contain Vitamin B, fibre, carbs, magnesium, zinc, potassium and calcium.
Lentils contain all the contents that we told you individually in the above
ingredients. Apart from this, it is very low on calories. Eat a small bowl of
sprouted lentils and add a pinch of rock salt for taste. But don’t overdo it as
you might end up getting an upset stomach.